July 20, 2020 by DNRadmin


Squat City CrossFit DNR Fort Collins CO


Freedom WOD Classes

Warm Up: 6 Mins
10 / Side Front and Lateral Kicks
15 Tempo Air Squats 3-2-0-0
10 Burpee Broad Jumps
1:00 Samson / Side

Strength: 15 Mins
10:00 to complete:
Back Squats: 10-8-6-6
*Start at 70% and build

Mobility: 5 Mins
2:00 / Side Quad Smash (barbell)

Home WOD: 15 Min Cap
For Time: 5 Min Cap
Back Squat OR DB Squat
Lateral Bar Over Burpees or Lateral DB Over

Then – Starting at 7:00
For Time: 8 Min Cap (15:00)
Back Squat OR DB Squat
Lateral Bar Over Burpees or Lateral DB Over

Metcon: 15 Min Cap
For Time: 5 Min Cap
Back Squat (115/75)
Lateral Bar Over Burpees

Starting at 7:00
For Time: 8 Min Cap (15:00)
Back Squat (95/65)
Lateral Bar Over Burpees

Elite Competition Class

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low-Hang Snatch Pull
1 Low-Hang Snatch High Pull
1 Low-Hang Squat Snatch
1 Overhead Squat

Set 1: 40% of 1RM Snatch
Set 2: 45% of 1RM Snatch
Set 3: 50% of 1RM Snatch
Set 4: 55% of 1RM Snatch

Snatch [On the 10:00]
On the Minute x 10:
1 Low-Hang Squat Snatch

Build to a Heavy for the day.

Set 1: 65% of 1RM Snatch
Sets 2-10: Build to a Heavy Single

Front Squat [On the 20:00]
On the Minute x 10:
1 Front Squat

Build to a Heavy for the day.

10:00 Window:
2.5K/2K Bike Erg
100 Double-Unders
Time Remaining:
9 Snatches (135/95)
7 Snatches (185/125)
5 Snatches (205/145)
Max Snatches (225/155)

*Athletes can power or squat.

Pegboard Conditioning
100′ Single DB Overhead Walking Lunge (80/55)
50 Wallballs (20/14)
5 Pegboards
50 Wallballs (20/14)
100′ Single DB Overhead Walking Lunge (80/55)

Midline Positioning
3 Giant Sets:
:30s Kettlebell Star Plank (Left)
:30s Kettlebell Star Plank (Right)
Max Hanging L-Sit (from pull-up bar)
Rest 2:00 between sets

Midline Conditioning
On the 2:00 x 5 Rounds:
18 GHD Sit-Ups
Time Remaining: Max Calorie Ski Erg

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

*Every new line means take a short break before moving to the next movements

Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 90 seconds, for 12 minutes (8 sets):
Snatch High Pull + Snatch

*Sets 1-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch

Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 4 reps

*Sets 1-3 = @ 60% of 1-RM Back Squat
*Sets 4-5 = @ 65% of 1-RM Back Squat

Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Two sets of:
Banded March x 3 minutes
Dips x 10 reps
Rest as needed

Performance Power Training

Monday, July 20th, 2020

Bandy bench, tempo bench, speed bench, good ol bench. Then we get some sled rows, and bring back ropes and jump ropes

Jet Fuel:
Tabata alternating:
Band Pull Aparts
Pull up Bar hang
**3 rounds each**

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench vs Bands
6×4 @50%
4×4 @55%
*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!
*Use bands for all sets.
If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.

3×10 Tempo Chinnups -3 count lower -all 10 unbroken
(Make it so it is easy to get chin over the bar i.e. a box, or jumping).
Sled Drag Rows Heavy
3×15 DB Hammer Curls
3×15 DB Tricep Kickbacks

After Burner:
10 min EMOM
1: Max reps Rope climbs
2: Max reps double unders
**Alternate minutes, 5 rounds of each
**Scale rope climbs to knees to elbows and double unders to singles or attempts


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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